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05/07/2012 – Run with Heavy Object WOD

8 May

Yes, that was what we were greet with this morning at CrossFit Palo Alto.

“Run With Heavy Object”

  • 30 Sandbag Ground to Shoulder
  • Run 400m with Sandbag
  • 30 Wall Balls(20/14#)
  • Run with Wall Ball
  • 30 Plate Ground to OH(45/35#)
  • Run with Plate
  • 30 Kettlebell Swings(32/24kg)
  • Run with Kettlebell
  • Everything was difficult. Everything was hard to run with. I put down the kettlebell so many times while walking to switch arms. That killed my time. Everyone else killed the workout! Still loved it though.

    Result: 25:51 RX’d

    Afterwards, I got to work on did Bench Press and Push Ups.

    Bench Press:

  • Warmup: 46#-65#-75#
  • RPT Rep Scheme: 90#(6)-85#(10)-75#(14)
  • Push Ups: 16 reps, 17 reps

    I did the same weights as last week, I just wanted to get the reps higher. That worked for the 85# and 75# weights.


    03/26/2012 – Monday’s Sandbag Workout

    27 Mar

    Monday’s workout was the LONG metcon one, and boy did it kill me. My legs were achy and numb all freakin’ day.

    Here’s what we did:

    I picked up the 35# sandbag, the one I used last time. This was one tough cookie. I flew threw the pull ups and paced myself on the run. During the first round when doing the Sandbag Shoulders, I only did 4 on each side. I finally realized that I counted wrong and made up for them on the second round. I also did the pull ups unbroken on the 2nd round. 🙂 Grip was definitely slipping by pull up number 9.

    Once I got to the 3rd round, Tim changed the WOD to 4 rounds because people were finishing way too fast(ahem…Mark). I had to break up the pull ups in the 3rd and 4th round. The toughest part for me was the Sandbag run. I wasn’t able to run very fast with it on my neck, so in the last round, I had it on one shoulder. I was able to actually jog fast with it, if that makes any sense. Next time, I’ll just switch between shoulders with the sandbag.

    Great way to start the week though.

    Result: 26:18 RX’d

    03/2/2012 – Sandbagging it…

    3 Mar

    I’m not quite sure if going into today’s workout was the smartest idea, considering I want to do well in the CrossFit Games Open WOD tomorrow. But, I went in anyways because I hate missing a workout with The Five Tribe members. And boy, did Tim have something special for us.

    4 Rounds For Time

  • 400m Run with Sandbag
  • 10 Strict Pull Ups
  • 15 Sandbag Abmat Sit-ups
  • 20 Bear Hug Squats
  • I knew this one was going to be slow for me, especially since I chose one of the biggest bags. Tim said it was about 35 pounds. Sure felt like a 50 pounder to me. The run was more of a fast walk. I tried to get comfortable with the bag, but I was the slowest one out of the group. I just couldn’t really pick up my feet to move any faster even though I wanted to. The strict pull ups were hard for me too. The first round, I got through them ok, but the others rounds were difficult, and I ended up doing 1 strict pull up at a time. I swear I wanted to give up and do the pull ups with a band. I got through everything else just fine.

    Result: 27:39 RX’d